The best low cal recipes

Zucchini Rice Casserole
12 servings, about 1 cup each

INGREDIENTS
1 1/2 cups long-grain brown rice
3 cups reduced-sodium chicken broth
4 cups diced zucchini , and/or summer squash (about 1 pound)
2 red or green bell peppers, chopped
1 large onion, diced
3/4 teaspoon salt
1 1/2 cups low-fat milk
3 tablespoons all-purpose flour
2 cups shredded pepper Jack cheese, divided
1 cup fresh or frozen (thawed) corn kernels
2 teaspoons extra-virgin olive oil
8 ounces turkey sausage, casings removed
4 ounces reduced-fat cream cheese , (Neufchâtel)
1/4 cup chopped pickled jalapeños

Preheat oven to 375°F.
Pour rice into a 9-by-13-inch baking dish. Bring broth to a simmer in a small saucepan. Stir hot broth into the rice along with zucchini (and/or squash), bell peppers, onion and salt. Cover with foil. Bake for 45 minutes. Remove foil and continue baking until the rice is tender and most of the liquid is absorbed, 35 to 45 minutes more.
Meanwhile, whisk milk and flour in a small saucepan. Cook over medium heat until bubbling and thickened, 3 to 4 minutes. Reduce heat to low. Add 1 1/2 cups Jack cheese and corn and cook, stirring, until the cheese is melted. Set aside.
Heat oil in a large skillet over medium heat and add sausage. Cook, stirring and breaking the sausage into small pieces with a spoon, until lightly browned and no longer pink, about 4 minutes.
When the rice is done, stir in the sausage and cheese sauce. Sprinkle the remaining 1/2 cup Jack cheese on top and dollop cream cheese by the teaspoonful over the casserole. Top with jalapeños.
Return the casserole to the oven and bake until the cheese is melted, about 10 minutes. Let stand for about 10 minutes before serving.

Per serving: 248 calories; 9 g fat ( 5 g sat , 1 g mono ); 34 mg cholesterol; 29 g carbohydrates; 13 g protein; 2 g fiber; 491 mg sodium; 273 mg potassium.

Buffalo Chicken Casserole
8 servings

12 ounces whole-wheat elbow noodles
2 tablespoons canola oil
3 medium carrots, sliced
3 medium stalks celery, sliced
1 large onion, chopped
1 tablespoon minced garlic
2 pounds boneless, skinless chicken breast, trimmed and cut into 1-inch cubes
1/3 cup cornstarch
4 cups low-fat milk
1/8 teaspoon salt
5 tablespoons hot sauce, preferably Frank’s RedHot
3/4 cup crumbled blue cheese (about 4 ounces)

Preheat oven to 400°F.
Bring a Dutch oven of water to a boil. Cook noodles until barely tender, about 2 minutes less than package directions. Drain, rinse and set aside.
Heat oil in the pot over medium heat. Add carrots, celery, onion and garlic and cook until beginning to soften, about 5 minutes. Add chicken and cook until no longer pink on the outside, 5 to 7 minutes. Whisk cornstarch and milk in a medium bowl; add to the pot along with salt. Bring to a boil over medium-high heat, stirring often, until bubbling and thick enough to coat the back of a spoon, about 4 minutes. Remove from the heat and stir in hot sauce.
Spread the noodles in a 9-by-13-inch (or similar 3-quart) baking dish. Top with the chicken mixture; sprinkle with blue cheese.
Bake the casserole until it is bubbling, about 30 minutes. Let stand for 10 minutes before serving.

Per serving: 441 calories; 12 g fat ( 5 g sat , 5 g mono ); 79 mg cholesterol; 47 g carbohydrates; 0 g added sugars; 37 g protein; 5 g fiber; 671 mg sodium; 619 mg potassium.

Meatloaf
10 servings

INGREDIENTS
1 cup dried mushrooms, such as shiitake, porcini or chanterelle
1 cup bulgur, (see Ingredient Note)
1 cup boiling water
2 teaspoons extra-virgin olive oil
1 small onion, chopped
1 stalk celery, chopped
2 cloves garlic, minced
1 tablespoon Worcestershire sauce
1 15-ounce can diced tomatoes, drained
1/2 cup nonfat evaporated milk
1/2 cup ketchup
1 large egg
2 large egg whites
1 1/2 pounds 90%-lean ground beef
1 cup fine dry breadcrumbs
1/4 cup chopped fresh parsley
2 teaspoons dried thyme
1/2 teaspoon salt

Place mushrooms in a small bowl and cover with warm water; let stand for 30 minutes. Combine bulgur with the boiling water in another small bowl and let soak until the bulgur is tender and the water has been absorbed, about 30 minutes. Remove the mushrooms from the liquid; trim stems and coarsely chop caps.
Preheat oven to 350°F. Coat a baking sheet with cooking spray.
Heat oil in a small skillet over medium-low heat and add onion, celery and garlic. Cook, stirring occasionally, until the vegetables are softened, 5 to 7 minutes. Add Worcestershire and cook for 3 minutes, scraping the pan well as the mixture becomes sticky. Add tomatoes, evaporated milk and ketchup; stir to combine. Continue cooking until the mixture is very thick, about 3 minutes. Remove from the heat and let cool.
Whisk egg and egg whites in a large bowl. Add beef, breadcrumbs, the soaked bulgur, the mushrooms and the tomato mixture. Stir in parsley, thyme and salt. Mix gently but thoroughly with your hands.
Mound the meatloaf mixture into a free-form loaf on the prepared baking sheet. Bake until the internal temperature reaches 165°F, 50 to 60 minutes. Let cool for 10 minutes before slicing and serving.

Per serving: 313 calories; 10 g fat ( 3 g sat , 4 g mono ); 66 mg cholesterol; 32 g carbohydrates; 24 g protein; 6 g fiber; 467 mg sodium; 488 mg potassium.

Cheddar Cauliflower Soup
8 servings (1 cup each)

2 tablespoons extra-virgin olive oil
2 large leeks, white and light green parts only, thinly sliced and rinsed
4 cups chopped cauliflower florets (from 1 medium head)
2 1/2 cups low-fat milk, divided
2 cups water
1 bay leaf
1 teaspoon salt
1/2 teaspoon white or black pepper
3 tablespoons all-purpose flour
1 1/2 cups shredded extra-sharp Cheddar cheese
1 tablespoon lemon juice

Heat oil in a large saucepan over medium heat. Add leeks and cook, stirring, until very soft, about 5 minutes. Add cauliflower, 2 cups milk, water, bay leaf, salt and pepper. Bring to a boil over medium-high heat, stirring often. Reduce heat to a simmer, cover and cook, stirring occasionally, until the cauliflower is soft, about 8 minutes.
Meanwhile, whisk the remaining 1/2 cup milk and flour in a small bowl. When the cauliflower is soft, remove the bay leaf and stir in the milk mixture. Cook over medium-high heat, stirring, until the soup has thickened slightly, about 2 minutes more. Remove from the heat. Stir in cheese and lemon juice.

Per serving: 186 calories; 11 g fat ( 5 g sat , 3 g mono ); 27 mg cholesterol; 13 g carbohydrates; 0 g added sugars; 10 g protein; 2 g fiber; 488 mg sodium; 198 mg potassium.